Today is my rest day. Yesterday I did another slow three miles on the treadmill because it was cool. I hate the treadmill. Sunday was biceps/triceps day.
I want to talk about my form. In the first video chile my form is absolutely disrespectful. My elbow and arms were sliding to left, sliding to the right and doing the cha cha slide. Why is this muy mala? Incorrect form makes me prone injury and I wasn't working the correct muscles. The sets and reps were a waste of time.
Now check me out in the second video. I figured it out. My movements are controlled and fluid, and I was working my correct muscles. How do I keep my form? I use machines. Machines force me to use correct form. Correct form prevents devastating and unnecessary injuries.
🤙🏼🔥BACK & BICEPS EP1🔥🤙🏼
➡️SWIPE & SAVE➡️
▶️1) Rack Pulls 12, 10, 8, 6 reps x 2 sets
▶️2) Barbell Row 10 reps x 4 sets
▶️3) Barbel Bicep Curl (🔥Superset🔥) x 8 reps into Overhand Bicep Curl x 8 reps x 3 sets
▶️4) Revolving Bar Pulldowns x 10 reps x 3 sets
▶️5) Alternating Single Arm Pulldown x 5 reps each hand into Both handed Pulldown x 10 reps both hands x 2 sets
▶️6) Rope Cable Ropes x 15 reps x 3 sets
▶️7) Alternating Dumbbell Curl x 5 reps each hand into Hammer Curls x 5 x 3 sets
USE “TRAINWITHCEZ” @rcr_nutrition & @powerfitnessuk FOR 10% OFF‼️👊🏼
DM Me & Let’s Work Together To Achieve Your Fitness Goals! 📥👊🏼
1 1619 minutes ago
*READ THE CAPTION FOR FORM* (Pt. 3/3)💯❌🎦
3X20 Dumbbell Calve raises (Gastrocnemius Muscle) -Have your feet shoulder width apart and pointing forward. -Make sure to go all the way to the top and feel that full contraction. -Chest up arms at your side with your Shoulders back. •
3X10 Half Cable Leg Extensions -Lean back and pull your knee towards you. -You should be able to feel it in your upper thigh muscles in your quads (Rectus Femoris, Sartorius, Tensor Fascia Lata). -Really squeeze as you bring your knee closer to your body. -Breathe out as you pull your knee and breathe in as you extend your leg.
T3 Warriors - One of our favorite things about 𝐇𝐢𝐠𝐡 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 is the ability it has to bring people together. Next week YOU can join us for TWO FREE classes at Titan Total Training - the first, for FUUUNNN and the second, for an incredibly GOOD CAUSE!!! 𝐌𝐨𝐧𝐝𝐚𝐲, 𝐎𝐜𝐭𝐨𝐛𝐞𝐫 𝟐𝟖𝐭𝐡, 𝟔:𝟑𝟎-𝟕:𝟑𝟎 𝐩𝐦 is our much anticipated Halloween Class! Black lights, fog machine, costumes, a FREE THREE MONTH membership giveaway and FREE childcare - you definitely don't want to miss this!
𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲, 𝐎𝐜𝐭𝐨𝐛𝐞𝐫 𝟑𝟎𝐭𝐡 𝟗:𝟑𝟎-𝟏𝟎:𝟑𝟎am join us for a special PINK OUT class for breast cancer awareness month 💓 Breast cancer affects thousands of women every year. The goal for the month of October is to help share love for those affected by breast cancer, and to help educate on the signs, symptoms, and various screening techniques for the early detection of breast cancer. 💓 We’d love to pack T3 with as many amazing, sweaty, pink wearing ladies as possible! 💓 It will be a FREE class which means you should bring your friends, sisters, daughters, mothers, and grandmothers! 💓And a FREE kidzone with the best ladies watching your littles.
Enjoy this very tired combo 😴 I tried using a tulip there at the end bc we are ENEMIES. the tulip hurts my shit SO BAD y’all I’m not even playing. 😂🥺 P.s. yes I’ve realized my dog likes to steal the show just about every video 🤦🏻♀️🤣
Song: you found me @thefray -
Crushed my workout today, even though I woke up feeling rough.
Allergies have definitely gotten the best of me.
Who wants to join me in a new workout program? Most workouts are less than 30 min a day, come on!!!
🕓When is the best time to workout? 🕓
Follow @roballenfitness for more fitness/nutrition info 😊
Comment when YOU like to workout
Most people are super busy and just getting a workout in is an accomplishment on its own. Family, kids, school, social life etc can pull you all over the place. Your best bet is to book in a time and try your best to stick to it. You and everyone around you will get to know this as your “gym time” even if it’s tough at first, your body will adapt 😊 . Early in the morning is popular because you probably haven’t gotten sidetracked by anything or gotten stuck on a call or in a meeting. It’s tough though because we’re so lethargic in the morning. (Once you’re there it’s not so bad) 😊 . At lunch is a good option if you’ve got responsibilities in the morning and evening (ie kids). You’ve got to have some flexibility to take a long lunch though and have to schedule it assertively . Evening is nice because you might have more time, be in a better mood and the gym is a bit more social then. On the other hand, you might get stuck late at work or just be drained from your long day . Everyone is different and you’ve got to choose what’s best for you - AND STICK TO IT!!! Don’t go 2 days and give up and try another time. Give it a chance. Sure, there are minor hormonal differences throughout the day that can affect your performance but unless you’re a professional athlete, these will not be significant. Your body will burn just as many calories at night as in the morning 😉
Let me know if you have any questions 😊
0 324 minutes ago
This is uncomfortable for me but if I can help one person, it’s all worth it! 🥰
Day1: I was tired...couldn't focus...felt like crap all the time...knees and joints hurt constantly even though I was working out frequently...and uncomfortable...my clothes were too tight, I couldn't breathe and I had had enough! So when my bestie Erica Jordan posted about a 30 day Arbonne Challenge, I thought...I can do anything for 30 days, what the heck...so I committed, I needed a change! @ericalynnjordan is AMAZING, supportive the entire time even when I almost didn't start 😂, encouraging (so nice to have a partner on my journey), helped me with food choices that are super easy and I can't thank her enough!
These pics are 4 months apart (June 1 to October 1). In the first 30 days I lost 9 lbs. and 7 inches! In the 4 months I am now down 25 lbs! I have gone completely organic, gluten free, dairy free, alcohol and coffee free, sugar free and I feel better than I've felt in a LONG time! I have tons of energy, a clear head, work out early every morning...knee pain is GONE, cravings are GONE, bloat is GONE and I am never hungry (you know this is strange for me!😂) I truly feel GREAT!! If you are considering improving your health with something that's sustainable feel free to ask questions, I am happy to share...we all deserve to feel GREAT! ❤️😘
What if you were able to earn a college education...IN YOUR CAR?!?!?
Whatever you hold in your mind will tend to occur in your life. Want to change your life? Grow your mind!
Reading, listening to podcasts, and listening to audio books in the car are vital activities needed for GROWTH.
KNOWLEDGE IS POWER, and we have the power to grow EVERY SINGLE DAY.
Each day, Americans drive about 25 miles and spend an average of one hour behind the wheel. Do you see how much of that time could be used to expand your education?
Some experts believe that listening to audiobooks in your industry of choice can give you the equivalent of a college education.
READ THAT AGAIN.
It makes sense because when you go to college you’re basically sitting in a lecture hall listening to a professor talk for an hour or two. Then you go home and read more. Besides taking an exam at the end of the semester, how is this that much different from self-educating yourself with audiobooks?
That is powerful stuff! AND that is a pretty inexpensive education compared to college tuition.
IS YOUR MIND BLOWN?
It is simple...if you want to change your life, start listening to audiobooks!
Tell me, do you listen to audiobooks in your car?
Work! Out! With! Me! Check out my first ever Workout of the Week on my IGTV. Each week, I'll be spotlighting a move that can easily be done at home or really anywhere your heart desires. Want me to target a specific area of the body for next time? Lmk in the comments below! ☺️
2 1135 minutes ago
Forever making breakfast for people who come over or stay the night 👵🏼 I love good & healthy food, and I really enjoy making it too! (Just not the cleaning part) Today’s breakfast was very high carb, but soooo good 🤤 I usually go for a high fat low carb breakfast, as it keeps me fuller for longer 🤰🏼 #shreddy#getshreddy
6 2635 minutes ago
Who doesn’t ❤️ FREE things??? Uhh, I know I do! When I was a kid I would frequent the free boxes at garage sales just because it was free🤣
...in less than 2 weeks I am running a FREE 7 day group! That’s right! FREE! Absolutely no obligation, just to see if these fitness and nutrition programs are something that might actually work in to your life! 7 days of learning about the programs, products and the group! Workouts are given, nutrition program provided and basically run how a normal challenge group is put together.
What could you possibly lose!!!??? Well maybe a pound or ✌🏼!!!....drop a comment below and I will message you the deets when they are all finalized!
Few tips for Headstanad from crow pose,😀💙
1. If this is going to be your first time PLEASE do it with a yoga instructor around to avoid falls.
2.make sure there's a wall behind you incase of falling.
3. Feel confident at every step from all four, to the end, or you won't really enjoy it.
1. All four pose 2.pull the arms beck 3 make sure to creat a 90 degree angle with your arm (elbow angle) to hold you strong once up. 4.once at thr pose try pulling your muscles outward not weighing on the neck and shoulders.
Have fun, hope you enjoy it💙
چند نکته برای Headstanad ،
یک زاویه 90 درجه را با بازوی خود (زاویه آرنج) ایجاد کنید که اون زاویه توی حرکت محکم نگاهتون داره(این با حرکت اولی که دستها رو به سمت عقب کشیدم به وجود میآید) . توی حرکت سعی کنید عضلات خود را به سمت خارج بکشید که سنگینی روی گردن و شانه ها نیفته .
1. اگر این اولین بارهتون هست لطفاً حتما با یک مربی یوگا انجام بدین که حواسش بهتون باشه.
2. مطمئن شید که یک دیوار در پشتون وجود داره که اگر خدایی نکرده افتادین به اون تکتون بیفته.
3. در هر مرحله احساس اعتماد به نفس کنید ، که واقعاً از تمرینتون لذت ببرید.
امیدوارم که از آن لذت ببرید💙
Just stocked up on 8 new flavours of the ON Gold Standard! Come get some great flavours today like Rocky Road, Choc Peanut Butter, Cookies & Cream! + many more!
18-24 Clyde Road Berwick —————————————————
1 240 minutes ago
➡️Ab Day Save this for Later ⤵️ 🔥Flutter Kicks W/ Barbell 🔥Toe Touches 🔥Star Crunches 🔥Oblique V-UPS 🔥Russian Twists ➡️ Tag Me in your ab workout⬅️
1 744 minutes ago
What do you struggle with more?
Comparison to yourself or comparison to others?
👉🏼You probably hear people say to not compare yourself on social media to others.
While I completely agree, we choose the types of people we "follow".
👉🏼We should follow accounts that make us feel uplifted, just like how we should keep our friend circle.
👏🏼We should unfollow those who don’t, just like we should be more aware of who we surround ourselves with.
I know I have been really tough on myself in the past and from time to time have difficult body image days now. I am only human.
I have learned strategies to overcome those negative thoughts when they do “appear”, but it takes constant work to rid those voices.
I definitely struggle more with comparing myself to myself, rather than to others. I tend to look back at my "leanest body", etc and at the times I may have been stronger.
Truth is, no matter where you are at, you’ll never be satisfied. This is exactly how I felt at my "leanest". Never fully satisfied. I was never lean "enough". (I know, sounds crazy.) lol
This is just a reminder to remember that you are not your body.
Health and fitness go so far beyond that. We can always be better at something, but that is the game of life. Always progressing.
Soak in where you are right NOW, because you’ve worked hard to get there!
3 852 hours ago
Shout out to the ladies out there‼️ I feel like sharing my personal experience about quitting hormonal contraception and how it effected me! Until now - best decision ever! Before you quit you don’t realize how much it fucks up your body and brain! I never been a big eater, but have always struggled with the weight. I was gaining seams like by even drinking water... my face was so round, like it’s attached to the wrong body. I have looked back to the pictures before I started using contraception... even though I ate so much more carbs back in malta, I was still much more skinny! I’ve never been fat again (as picture I posted earlier)- but definetly bigger! I’ve realized that all my mental issues like anxiety, horrible panic attacks and aggression in general started from the moment I start to add hormones! I’ve made a decision to quit a month ago and the changes I see already are incredible! I lost my cravings and need to snack and If I do - I don’t feel guilty or bloated! I feel like my body reacts differently even on the work outs I do and I do see a big difference even from working out 2 times a week! I still am emotional about some things, but that’s day and night compare to how I felt before! I just feel so much more peace with myself and I wish you all to come to this point as well (especially if you are not in serious relationship) and stop poisoning yourself!!! ⚠️ P.s proud of my body so 🖕🏼haters
🖤Back Back Backkkk💪🏻
Good morning beautiful people and happy Tuesday!
Did some Back exercises for you to try on your next Back day!
I was a little sore yesterday so kept my weight low and increased for 15 raps!
If I’m sore and I want to still workout that’s what I do....
So go crash this workout and tag a friend to try it together 🏷
Alsoooo we just hit 180K!!
Our family is getting bigger 👭
Love you all and appreciate your support❤️
Comment what workout video you want to see next...
1️⃣Single Arm Close Grip Lat Pulldown
2️⃣Prone Incline Row Close Into Wide Grip
4️⃣Body Weight Wide Row
When your sweat passes for highlight 😝
Running sprints was pretty short lived. As much as I love it, my knees hated it. I’ll stick to doing them every once in a while and keep my cardio on the spin bike. Listening to your body is everything. 👌🏽